Looking for a simple dinner idea you can make in a flash? Check out this easy low FODMAP tomato basil sauce! Reay in under 30 minutes, this simple pasta dinner will be a family favourite in no time!
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I don't know about you, but I'm not great at planning meals in advance. So at least once a week, my husband and I are left awkwardly staring at each other repeating “so what's for dinner?” until one of us gets hungry enough to hash out a plan.
This low FODMAP tomato basil sauce is one of our favourite “I thought you were making dinner” meals. I like that I can stash everything we need in our pantry on days I have my head on straight. That way, when we both forget someone has to think about dinner before dinner time arrives, there's something quick and easy sitting in the cupboard.
Keep It FODMAP Friendly
Looking for a quick and easy dinner you can keep in your pantry? This tasty low FODMAP tomato basil sauce is ready in a flash! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, garlic infused oil! I know hearing the word garlic may make you break into a cold sweat! But you don't need to panic, promise! FODMAPs are not fat-soluble, which means they don't break down in fats like oil or butter. That means you can safely infuse their flavours into fats without unleashing a bunch of FODMAPs on your dinner.
Not all infused oils are created equal, though! When you're shopping for a low FODMAP garlic-infused oil, check the label for things like “garlic extract” or “natural flavours” and take a peek in the bottle to see if you can see any pieces of garlic or sediment. Products like these aren't true infused oils, so they aren't suitable for the first or second phase of the low FODMAP program.
If you're not sure where to find a low FODMAP garlic-infused oil, you can try this one by Fody Foods Co. This product has been certified by Monash University, so it's 100% low FODMAP. Fody products are also slowly popping up in grocery stores across North America, so keep your eyes peeled!
Next up, tomato puree. According to the Monash app, tomato puree is low FODMAP in servings of 3/5 of a cup or 92 g per sitting. Servings of 3/4 cups or 115 g are high in the FODMAP fructose.
Our recipe uses 2 cups total, which works out to 0.5 servings of fructose. This is well within Monash's recommended range.
We'll also be using a pinch of chilli flakes. Monash doesn't list chilli flakes specifically, but it does list red chillies as low FODMAP in servings of 1 chilli (28 g). Servings of 1.25 chillies (35 g) are high in the FODMAP fructan.
We'll be using 1 gram of dried chillies, which works out to 0.005 servings of fructan per sitting. This is well within Monash's recommended range.
Last but not least, we'll be using fresh basil. According to Monash, fresh basil is low FODMAP in servings of 1 cup or 16 g per sitting. Though, they don't list a maximum serving size (you can read more about these quirky foods here).
Our recipe uses 1 tbsp of fresh basil, which works out to 0.01 servings total. This is well within Monash's recommended range.
Whose Side Are You On?
Think your low FODMAP tomato basil sauce looks lonely? Feel free to add a little ground beef or this tasty seasoned chicken for a bit of protein.
Did you know FODMAPs from the same group can stack up? Check out the notes below to see how your FODMAPs add up. You can read my full article on FODMAP stacking here.
Fructose = 0.5
Lactose = 0
Fructan = 0.001
GOS = 0.5
Polyols = 0
Want to try this low FODMAP tomato basil pasta sauce? Don't forget to PIN THIS RECIPE for later!
Looking for a quick and easy dinner idea? Your whole family will love this low FODMAP tomato basil sauce!
- 3 tbsp low FODMAP garlic infused oil
- 0.5 tsp chilli flakes
- pinch salt and pepper
- 2 cups tomato puree
- 2 tsp sugar
- 1 tbsp fresh basil (chopped)
- low FODMAP pasta (cooked as per instructions)
Heat your olive oil in a medium-sized pot. Add your chilli flakes, salt, and pepper and stir for 30 seconds. Then add the tomato puree and sugar. Stir to combine and simmer for 15-20 minutes (until the sauce has thickened).
Add the fresh basil and simmer for an additional 3 minutes. Spoon pasta directly into the sauce (don't rinse it!) and gently toss to combine. Serve immediately.
Your next dinner will be ready in a flash with this quick and easy low FODMAP tomato basil sauce! Did you like this recipe? Don't forget to share it! Together we'll get the Low FODMAP Diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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